Fitness••2 min read
How Many Push Ups to Burn 500 Calories?
Discover how many push ups you need to burn 500 calories. Complete guide with body weight variations and realistic timelines.
To burn 500 calories with push ups, you need to do approximately 1250 to 2000 push ups, depending on your body weight and rep speed.
This is a major fitness milestone that's best achieved over multiple days.
Push Ups Needed by Body Weight
| Body Weight | Push Ups for 500 Calories |
|---|---|
| 120 lb (54 kg) | 2000 push ups |
| 150 lb (68 kg) | 1667 push ups |
| 180 lb (82 kg) | 1389 push ups |
| 200 lb (91 kg) | 1250 push ups |
| 220 lb (100 kg) | 1136 push ups |
The Formula
Push Ups Needed = Target Calories ÷ Calories per Push Up
500 ÷ 0.3 = 1666.7 push ups
Time to Burn 500 Calories
| Pace | Push Ups | Time Needed |
|---|---|---|
| Slow (10/min) | 1667 | 166.7 minutes |
| Moderate (20/min) | 1667 | 83.3 minutes |
| Fast (30/min) | 1667 | 55.6 minutes |
Practical Approaches
5-Day Challenge
- 333 push ups per day
- Approximately 100 calories per day
- Manageable for most fitness levels
Weekly Distribution
- 238 push ups daily (7 days)
- Or 333 push ups daily (5 days, weekend rest)
Calculate Your Exact Numbers
Use our Push Up Calorie Calculator for personalized results.
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